Mindset Exercise: Controlled Pain Exposure
This week, you will intentionally lean into discomfort and train your brain to process pain like an elite.
Step 1: Identify a Key Session
Choose a workout this week that will push you. This could be:
✅ A tempo run with a tough middle section.
✅ A long interval set on the bike.
✅ A sustained swim effort at threshold pace.
Step 2: Apply the Three Techniques in Real Time
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When discomfort arrives → Use the “This is Proof” mindset.
- Instead of resisting pain, translate it into proof of progress.
- Mantra: “This is proof I’m in the right place.”
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At the hardest moment → Use “The Red Line Check-In.”
- Ask: Is this making me stronger or breaking me down?
- If good pain, push through. If bad pain, adjust effort but stay engaged.
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In the final stretch → Use “The 10-Second Battle.”
- When you want to back off, commit to 10 more seconds.
- Repeat until you’ve finished strong.
Step 3: Reflect & Refine
After the session, write down what happened when pain hit:
- What did I think when it got hard?
- Which mental strategy helped the most?
- What did I learn about my limits today?
The goal isn’t just to survive pain. It’s to own it, control it, and use it to your advantage.
Final Thought
Most athletes fear pain. You welcome it. Because you know that inside that discomfort is your next level, just waiting for you to claim it.
